Understanding and Overcoming Postpartum Depletion in New Mothers

Becoming a mother is one of the greatest joys in life. Growing a human, birthing a baby and raising a child is miraculous, life changing and monumental. Yet this time can destabilise a woman’s physical and mental health in a way they haven’t experienced before.

Women’s bodies are designed to give their babies everything they need – often at the mother’s expense. The high demands of motherhood, with its internal and external expectations, sleep deprivation and nutrient depletion take a heavy toll on the woman’s body and is often left untreated.

There is a perceived notion that the mother has to be “everything” and, as result, many mothers suffer in silence while not receiving education, information or support. Mothers need more support because, when a mother is well a family is well.

What is Postpartum Depletion?

Postpartum depletion is a term coined by Dr Oscar Serrallach and is common in clinical practice. However, it isn’t widely recognised and shouldn’t be dismissed or treated as ‘normal’. It is a syndrome with a constellation of symptoms that arise from physiological and hormonal issues and an interruption to the circadian rhythm, layered with psychological, mental and emotional components. There is often a feeling of isolation, anxiety and of not feeling “good enough”.

An estimated 40% of new mothers experience some degree of postpartum depletion, making it a common but often overlooked issue.

Causes of Postpartum Depletion

Identifying the causes of postpartum depletion is essential for prevention and recovery. Several key factors contribute to this condition:

Stress

Being a mother is stressful, especially in a society where the time and resource demands of motherhood are higher than ever. Women tend to not receive the time and care to recover, often stressed and overwhelmed with choices and multiple responsibilities in a fast-paced society. In addition to the emotional stress, this is heightened by physical stressors: the high demands of pregnancy, childbirth and breastfeeding. Adding sleep deprivation into it and all the other demands that come with caring for a baby.

Social

The focus on postpartum care is focused on the baby alone, not the mother, leaving the mother with a lack of physical and emotional support. This is heightened by social expectations, competitiveness, conflicting advise, judgement and shaming.

Inflammation

The driving force and consequence of postpartum depletion. It can also worsen and cause depletion’s symptoms. Pro-oxidants are the by-product of metabolic process like and the clearing of toxic substances such as pesticides or cosmetics. A major cause of inflammation is found in the gut and is one of the most important regulators of inflammation in the body.

Nutritional deficiencies

As more women have children later in life, they will tend to go into motherhood already depleted due to high social demands and stressful lives. During pregnancy, the mother supplies most of the nutrients that the growing baby needs, hence why many mothers become nutrient deficient. Research shows that as many as 70% of new mothers do not get enough essential nutrients.

Symptoms of Postpartum Depletion

Recognising symptoms of postpartum depletion is vital for early intervention. Key indicators include: fatigue and exhaustion that doesn't improve with rest, hyper-vigilance, insomnia or disturbed sleep, loss of libido, weight or hormonal issues, loss of skin elasticity, softer nails and thinning hair. As well as other physical symptoms such as headaches, muscle pain and digestive disorders.

There's a sense of emotional instability and the common "baby brain". Mothers that are constantly stressed or overwhelmed, feel a sense of guilt or shame, while often experiencing anxiety and fear. Diminished motivation for activities that were once enjoyable, including hobbies and socializing. This withdrawal can further compound feelings of isolation.

Strategies to Overcome Postpartum Depletion

Fortunately, there are effective ways to combat postpartum depletion and restore energy. There are five pillars every mother needs to focus on in order to feel supported and nourished. The following are actionable tips you can start with today.

Repletion of Nutrients

It’s important to work with a practitioner to determine your own specific needs and treatment with quality supplements. A lot of the time, many of postpartum symptoms improve just from repletion of nutrients. Many mothers will benefit from taking the following supplements during the fourth trimester to replenish nutrients or if you're feeling depleted and want to support your body. It is best to consult with a health practitioner, you can book a free consultation call with me here.

Omega 3 - A baby's brain grows rapidly in the third trimester of pregnancy, which heavily taxes a mother's store as maternal stores are used to enrich breastmilk if there's an insufficient intake of DHA. This is concerning as the body's largest source of DHA is in the brain; impacting cognitive function, inflammation, stress regulation and improved mental health postpartum. Quality is crucial when supplementing with Omega 3, opt for high quality oil from anchovies, salmon, sardines or cod liver oil.

Iron - 80% of women enter pregnancy with an iron deficiency, it's important to replenish stores in the postpartum period. Low iron levels can lead to postpartum depression, fatigue, low milk supply and can weaken the immune system. Iron bisglyicnate or ferrous bisglycinate are the preferred choice of supplementation.

Choline - choline is required during pregnancy and during breastfeeding the need is at its highest. Mothers who are deficient in choline are shown to produce milk with low choline levels so supplemetation is necessary. Preferred choice is choline bitartrate.

Magnesium - known as the mother mineral, it holds many benefits for mothers. Magnesium glycinate can deepen sleep, support mood and stress management, support bone density, promotes relaxation and can help relieve menstrual symptoms. Magnesium is a co factor for more than 300 enzymatic reactions in the body. It's truly a mother's staple.

Herbal medicine - herbs can be incredibly supportive during postpartum and can offer great relief and improvement of symptoms such as stress, anxiety, faituge and hormonal imbalance. Herbs such as ashwaganda, maca and shatvari are safe during breastfeeding and are considered adaptogenic herbs.

Create a Sleep Strategy

Many depleted mothers find themselves too anxious, overwhelmed and too "wired" to fall asleep, even when feeling exhausted. To restore your energy and vitality, sleep is key in reducing inflammation and supporting your recovery. We can improve our sleep by supplements, nutrition and with effective lifestyle changes. Magnesium glycinate, L-Theanine and medicinal herbs such as Ashwaganda and Passion Flower are wonderful in calming the body and improving sleep. Going to bed early and creating an evening routine an hour before bed such as avoiding screens, meditation and stretching will support the body’s stress response and in turn improve sleep.

Prioritize Nutrition

As a general rule, there are some guidelines to follow that will support your recovery and regain your vitality back. Focus on having the three macronutrients in every meal and always choose quality and nutrient dense foods.

High quality protein and complete protein (contains all 9 amino acids) such as meat, poultry, dairy, seafood, fish and eggs as well as greek yogurt and cottage cheese. Incomplete protein (has only a few amino acids) such as legumes, nuts, seeds and whole grains.

Healthy fats are the most important thing that we eat for energy production, brain health and hormone production. An extremely important fat for mothers is omega-3 DHA that is found primarily in fish, with lesser amounts in organ meats, egg yolks and dairy fats such as butter and ghee. Plant sources can be converted in limited amounts. Strive to eat fish three times per week such as salmon, anchovies, sardines and mackerel. Other healthy fats include avocado, olive oil, tahini, nuts and seeds.

Complex carbohydrates - do your best to avoid processed and refined carbohydrates and instead choose root vegetables, whole grains such as quinoa and buckwheat and legumes such as chickpeas and kidney beans.

Meal suggestions - mushroom and spinach omelet with sardines on the side, chicken soup, baked fish with lemon butter and roasted vegetables, quinoa with black beans and leafy greens.

Nervous system regulation

Motherhood is stressful, full stop. There are physical and emotional demands combined with social and internal pressures that can make motherhood extremely stressful for some. Learning to find small pockets in the day of relief and a pause will have a huge impact on your stress and energy levels. Using breathing exercises, playing and dancing with your children, being outdoors, staying active, spending time with loved ones can all have a positive effect on your nervous system. Asking for help and support and taking time for yourself is crucial when recovering from postpartum depletion.

Supplements and herbs such as magnesium glycinate, ashwaganda, reishi mushroom, B vitamins and Shatvari can be supportive of the nervous system.

Engage in Regular Exercise

Walking, yoga and pilates, can boost mood and energy while supporting the nervous system (unlike HIIT that can stress the body). Physical activity releases endorphins, which counteract fatigue and stress. Little and often is key here as you might not have time to go to a 60mins yoga class. Taking a 20 minutes walk can balance blood sugar levels, improve mental clarity and improve your energy. Slowly build up your endurance and always listen to your body.

Build a Support Network

Building relationships with other mothers, friends, and families can ease feelings of isolation. Regular catch-ups or online groups can provide emotional support and practical advice. Learn to ask for help and support from your family and friends and let them know how you feel.

Mother the Mother

Your journey through motherhood starts at conception. A healthy pregnancy will mean an easier transition into motherhood and a smoother recovery in the fourth trimester. By focusing on nutrition, establishing a strong support system, and prioritising both physical and emotional health, mothers can reclaim their energy and well-being.

Mothers need to be put in the centre of care, they need to be nourished, mothered, and educated on the physical and emotional changes that postpartum brings. Because when a mother is well, the whole family is well. With awareness and care, this unseen battle can become a pathway to healing, allowing mothers to thrive in their beautiful, transformative journey of motherhood.

If this resonates with you, you feel depleted and exhausted, please book a free consult call here or have a look at my postpartum programme. If you're TTC or you're pregnant and want to avoid postpartum depletion, let's chat and prepare your body and mind for motherhood.